Get on and stay on a strength and stretching program
?need for new PT/Trainer evaluation In communication with Leigh from ATA
BIKE
Get FTP back to 250W or above
Strength program
Healthy October OS
Weekend rides with FTP/VO2 prior to 75-80 or ABP
Be ready to crush it at TOC
Find some Hilly workout rides
Quassy ? – race it NOT half of an IM RR
IMLP training camp 112miles x 2 days both strong
AC Challenge Aqua bike?
RUN
Get vdot at least >50 if not back to 56
Strength program 3x/week early then 1x/week during IM plan
Active warmups prior to run wko and stretch/roll/normatec or e-stim nightly
Be able to run Z4 intervals
Winter and spring running races with progressive goals
Swim
Same training maybe more Master’s cause it’s fun
Shoulder prehab to avoid any problems
Better race execution
Racing GoalsIMLP 2016
TIME:
Total - sub 11:00 maybe top 10 in Age Group
Swim - sub 1:06 (execute/swim on or inside buoy line and don’t shy away from contact
T1 and T2 smooth and fast /minimize number of moving parts/no wasted time/ T1 and T2 times in top 10 of AG
Bike - <5:50 don’t get off the bike/don’t lose concentration- ?more caf <span> gels/100% EN Ninja
Run – work to get healthy enough to be able to think about sub 8’s but at least sub 8:30s/No wasted time while racing/efficient aid stations - Iwill self-assess prior to aid stations/MENTAL STRENGTH/
CONFIDENCE gained in pushing through and finishing strong at IMMoo and 11 prior IM races
Hey Rich, You put me in intermediate plans. I did a half last year with 58 mile bike and a run which was 10 min longer then when I'm healthy and still did 5:04. I know my last 3 IMs ( all with bad hamstring) have been closer to 12 then 11 hours (2013 IMLP 11:02) but do you really think I should be in Intermediate? Thanks, Rob
You put me in intermediate plans. I did a half last year with 58 mile bike and a run which was 10 min longer then when I'm healthy and still did 5:04. I know my last 3 IMs ( all with bad hamstring) have been closer to 12 then 11 hours (2013 IMLP 11:02) but do you really think I should be in Intermediate?
Thanks,
Rob
Rob,
Advanced is fine as I know that you know how to modify the plans to best suit your injury situation, etc.
Comments
Rob Sabo’s 2016 Goals
“FIX” hamstring problems
Get on and stay on a strength and stretching program
?need for new PT/Trainer evaluation In communication with Leigh from ATA
BIKE
Get FTP back to 250W or above
Strength program
Healthy October OS
Weekend rides with FTP/VO2 prior to 75-80 or ABP
Be ready to crush it at TOC
Find some Hilly workout rides
Quassy ? – race it NOT half of an IM RR
IMLP training camp 112miles x 2 days both strong
AC Challenge Aqua bike?
RUN
Get vdot at least >50 if not back to 56
Strength program 3x/week early then 1x/week during IM plan
Active warmups prior to run wko and stretch/roll/normatec or e-stim nightly
Be able to run Z4 intervals
Winter and spring running races with progressive goals
Swim
Same training maybe more Master’s cause it’s fun
Shoulder prehab to avoid any problems
Better race execution
Racing Goals IMLP 2016
TIME:
Total - sub 11:00 maybe top 10 in Age Group
Swim - sub 1:06 (execute/swim on or inside buoy line and don’t shy away from contact
T1 and T2 smooth and fast /minimize number of moving parts/no wasted time/ T1 and T2 times in top 10 of AG
Bike - <5:50 don’t get off the bike/don’t lose concentration- ?more caf <span> gels/100% EN Ninja
Run – work to get healthy enough to be able to think about sub 8’s but at least sub 8:30s/No wasted time while racing/efficient aid stations - I will self-assess prior to aid stations/MENTAL STRENGTH/
CONFIDENCE gained in pushing through and finishing strong at IMMoo and 11 prior IM races
You put me in intermediate plans. I did a half last year with 58 mile bike and a run which was 10 min longer then when I'm healthy and still did 5:04. I know my last 3 IMs ( all with bad hamstring) have been closer to 12 then 11 hours (2013 IMLP 11:02) but do you really think I should be in Intermediate?
Thanks,
Rob
Rob,
Advanced is fine as I know that you know how to modify the plans to best suit your injury situation, etc.
Good luck!